Comparing Nutrients in 100 calories Mammy-apple VS Canned Kidney Beans

Weight per 100 calories

• Mammy-apple: 196g
• Canned Kidney Beans: 119g

Canned All Types Kidney Beans have 1.6 times more energy per unit of mass than Raw Mammy-apple, which is average in comparison to other foods. Mammy-apple having low energy density.

Which food has more nutrients per 100 calories - Mammy-apple or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Mammy-apple	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	NA	3.04% 2.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.6% 23.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.27% 0.039mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.03% 0.078mg	4.67% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.04% 0.2mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	6.78% 0.088mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.86% 27.5μg	10.7% 43μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.5% 27.5mg	1.6% 1.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.07% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.16% 21.6mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17% 1.37mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7.47% 31.4mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	NA	8.7% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.1% 21.6mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	23.5% 352mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.98% 0.55mg	11mg per day for Men 19-50 years
Water	4.57% 169g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Mammy-apple vs Canned Kidney Beans:

• Raw Mammy-apple has 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 19.2 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.5 times more Vitamin B1 and 1.6 times more Vitamin B9 than Raw Mammy-apple.
• Both Raw Mammy-apple as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Mammy-apple vs Canned Kidney Beans:

• Raw Mammy-apple has 1.8 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Calcium, 5 times more Phosphorus, 3.1 times more Potassium, 12 times more Sodium and 2.8 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Canned All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Mammy-apple has 1.4 times more Fat and 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3 and 6.3 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Canned All Types Kidney Beans have similar amounts of Energy and Fiber per 100 kcal.
• Both Raw Mammy-apple as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.